How To Target and Trigger Muscle Growth in Your Back.

 August 21, 2016 by Nathan Fitness ™®

If there’s one exercise every man should perform, it’s the bench press. The bench press is one of the most effective moves to target your upper body muscles. To help you lift heavier weights and improve your bench press, we’ve put together this list of eight fitness tips for men:

#1. Use Visualization:

Visualization has been used successfully for everything from personal achievement to business success. Because the technique can be applied to virtually any activity, bench pressing is no different. Prior to performing a max attempt, picture yourself doing just that. Really see yourself benching the weight, such that you imagine how it feels, as well. Go through the motion in your head from every movement. Think of yourself in the gym and imagine what it feels like, from sounds to how others look.

#2. Take a men’s tri-creatine Supplement:

 Research shows that creatine supplementation can help you significantly increase muscle size and strength. Taking creatine helps increase your muscle’s energy stores for longer, harder workouts, which in turn can help improve your bench press and speed up workout results. MenScience takes things a step further by using a proprietary tri-creatine matrix in our Creatine Workout Results Booster. This mix of three high-quality creatine maximizes muscle strength and size gains.

#3. Take adequate breaks:

In between heavy sets, take breaks. Every successful power lifter knows how important this is. If you don’t give your muscles time to recover between sets, you’ll increase your risk of injury and fatigue a lot faster. Don’t finish one set and power into another one unless you want diminishing returns. Aim for 30-60 seconds of rest between sets for best results.


#4. Make sure you’re hydrated:

You need to be hydrated if you want to perform at your best. Before lifting, consume a pre-workout supplement for men with nitric oxide activators. This type of men’s workout supplement will not only keep you hydrated, but also improve your energy, focus and alertness for an overall better workout.

#5. Don’t neglect surrounding muscles:

The bench press is typically associated with chest and arm muscles, but other muscle groups play a big role in this exercise as well, especially your back (lats) muscles. Following a fitness program that includes regular back exercises and other upper body exercises will help you build strength and improve your bench press. For a structured fitness plan.

#6.Vary your exercises and intensity:

 You should target your chest muscles from all angles so experiment with different positions like incline and decline bench presses. This will help you develop a well-rounded chest and prevent any muscle imbalances. You should also experiment with reps and weight; for one set, you may want to

#7. Optimize your recovery:

 After a workout, your body’s nutrient supply is depleted. To replenish glycogen and other necessary nutrients, you need a post-workout supplement for men. A post-workout supplement with carbs, protein and amino acids can help muscles recover faster and reduce muscle soreness. As a result, you’ll be more than ready for your next workout.

#8. Refrain from overtraining:

There is absolutely no need to bench press every day. Your body has other muscles besides your chest that need working out. Your body also needs adequate rest to repair and improve itself, something it can’t do if you’re hitting the weights every day. Space out your workouts by at least 24 hours and take a day off each week – you deserve it.

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  Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

August 20,2016 by Nathan Fitness ™

Today our Motivating Fitness Guy On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is " acharyxholland"

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

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How to Avoid Bigger Health Problems in the Future.

Every day, our body experiences little aches and niggles, and we tend to ignore many of them in an effort to fulfill daily responsibilities such as work and family.

However, the symptoms of many serious diseases start off as minor twinges, and sometimes it is important that we take a step back from our daily routine, analyze how long we have been suffering from an ailment, and decide whether to consult a doctor or not.  Many people put off going to see a doctor because they consider it highly inconvenient. Nevertheless, it is always a good idea to get checked out in order to avoid bigger problems in the future.

÷ Here is a look at Top 5 Seriously health signs you should not ignore Anymore.


#1- Sharp Pain in the Side:

If you have exerted your body after a long period of relative inactivity, there is a good chance that you will get muscle aches. However, if you have an intense pain in your right side, coupled with nausea and fever, you could have appendicitis. An ovarian cyst is also a possibility. In both cases, you will have to undergo immediate surgery. If the appendix is not removed, it could burst and infect other organs. A cyst could block the flow of blood to the ovary, and the doctor will have no option but to remove the entire organ.

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#2- Persistent Coughing:

Coughing is a natural process which clears the respiratory tract of foreign particles and normal secretions. Everyone is susceptible to coughs from time to time, especially when exposed to air pollution, pollen, etc. However, if you have been coughing for over two weeks, and you haven’t been influenced by common causes like smoking, it could be a symptom of a greater problem including bronchitis, pneumonia, and in rare cases, lung cancer.

#3- Throbbing Tooth:

If you have a constant throbbing in your tooth, and get a sharp twinge of pain every time you eat something hot or cold, it could be because your tooth is rotting or has cracked, and consequently the nerve has become damaged. Unless it is patched up quickly, you might need to have the affected tooth extracted. The bacteria in the tooth could even get into your bloodstream and affect other parts of your body.

#4-Always Feeling Full:

erent people are built differently, and every person has a different appetite when it comes to food. Some people feel full after eating very little, while others require second or third helpings. However, if you are constantly feeling full, even after not having much to eat, it could be a major problem.  Feeling satiated, coupled with weight loss or gain, fever, nausea, etc. could be a symptom of irritable bowel syndrome (IBS) or gastro-esophageal reflux disease. In extremely rare cases, it could even signal pancreatic cancer.

#5 -Severe Headache:

If you are experiencing extreme headaches, it is probably a migraine. However, if it is not accompanied with other migraine-related symptoms, such as visual aura, extremely painful headaches could be a symptom of a brain aneurysm. These arterial clots are more common than one might think, and don’t make themselves known until the situation becomes serious. Smokers and people with a family history of aneurysms are more likely to get one than others. A brain aneurysm is extremely dangerous and emergency surgery is required to repair the damaged blood vessel.

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Get Motivited: Fitness Girls That Will Inspire You Be in Shape.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

Meet Rebecca-Louise,  Fitness & Lifestlyle YouTuber.

@rebeccalouisefitness.

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Fitness. How to Gain Weight & Building Muscle Tone.

Get ready to incorporate regular trips to the gym if you’re looking to improve muscle definition. For muscles to be visible, you've got to build muscle tone while simultaneously reducing your body fat percentage. Therefore, participate in a weight-training program designed to build muscles, incorporate regular bouts of cardio exercise to burn calories and follow a healthy nutritional plan so that you're properly fueling the muscle-building process.

÷ Building Muscle Tone:

#Step 1:

Schedule three weight-training workouts throughout the week on non-consecutive days. Your muscles need 48 hours of rest between each weight-training session.

#Step 2:

Complete a workout that targets all of the major muscle groups, which include the chest, shoulders, back, biceps, triceps, legs and core. Select one to two exercises per muscle group. Exercises that work your chest include bench presses, dumbbell chest presses, chest flys and pushups. Work your shoulders with shoulder presses, upright rows, lateral raises and front raises. Hit your triceps with dips, lying triceps extensions and overhead triceps extensions. Develop your back with lat pulldowns, seated rows, kneeling rows and bent-over rows. For your biceps, incorporate dumbbell and barbell curls. Work your legs by including squats, lunges, deadlifts and leg presses. To work your core, incorporate an array of crunches, bridges and planks.

#Step 3:

Complete all compound exercises before moving onto isolation exercises. Compound exercises require movement around multiple joints, such as bench presses, which involve movement at your shoulders and elbows. According to the American Council on Exercise, compound exercises are more effective for building muscle.

#Step 4:

Perform at least three sets of each exercise, with each set consisting of six to 12 reps. Georgia State University’s Department of Kinesiology and Health recommends this volume for building muscle. Rest about three minutes in between each set.

#Step 5:

Use a weight that’s appropriate for each exercise. For your muscle tissue to become overloaded, completing each set should be challenging. The weight you’re using should allow you to do at least six reps, but not more than 12.

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Workout Secrets From the Pros : How to make Exercise a Way of Life

Getting and staying fit can be a challenge. For many of us, it’s hard just to get up off the couch. So what’s the secret of people who have managed to make exercise a way of life?

#1. Follow an Effective Exercise Routine:

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
Strength training. Even 20 minutes a day twice a week will help tone the entire body.

Interval training. “In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout,” says Cedric Bryant, PhD, FACSM, chief science officer for ACE. “It is an extremely time-efficient and productive way to exercise.”


Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

# 2. Be Consistent:


Chase Squires is the first to admit that he’s no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5’4″ frame. “In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach,” says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons — not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he’s completed several 100-mile, 50-mile, and 50k races.

His secret? “I’m not fast, but I’m consistent,” says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.


“It all started with 20 minutes on a treadmill,” he says. “The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don’t do it consistently.

# 3. Use the Buddy System:

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. “Encourage one another. Exercise together. Use this as an opportunity to enjoy one another’s company and to strengthen the relationship.”


#4. Set Realistic Goals:

“Don’t strive for perfection or an improbable goal that can’t be met,” says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). “Focus instead on increasing healthy behaviors.”
In other words, don’t worry if you can’t run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

#5. Watch the Clock:

Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you’re a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
“Working out while you have the most energy will yield the best results,” Theodosakis says.

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The best bodybuilding's Motivation Names On Instagram Right Now.

Add to Flipboard Magazine. Instagram is a Great Repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing So Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram. Here are some of our favorites, your picks, and a few fitness trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers.

Today Hottest bodybuilding's Motivation Names On Instagram Right Now is " avid_drn "

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